Workout Of the Day

Thursday, December 7, 2023

AMRAP in 14 minutes of:
28 Sit ups
14 Wall ball (20#/14#)
7 Handstand push ups

Wednesday, December 6, 2023

For time:
12 Sandbag ground to over the shoulder (135#/95#)
21 Pull ups
9 Sandbag ground to over the shoulder (135#/95#)
15 Pull ups
6 Sandbag ground to over the shoulder (135#/95#)
9 Pull ups

Tuesday, December 5, 2023

Strength
Squat

Conditioning
2K Row

Monday, November 4, 2023

Rest

Sunday, December 3, 2023

AMRAP in 15 minutes of:
6 Pull ups
9 Push ups
12 Shoulder to overhead (95#/65#)

Saturday, December 2, 2023

10k Assault bike with a partner for time.

Every 500m one partner must complete:
2 Devil press (100#/70#)
4 Box jumps (24″/20″)

Friday, December 1, 2023

Rest

Thursday, November 30, 2023

For time:
5 Rope climbs
-THEN-
3 Rounds of:
15 Strict pull ups
25 GHD sit ups
-THEN-
5 Rope climbs

Wednesday, November 29, 2023

10 rounds for time of:
5 Hang power cleans (155#/105#)
10 Walking lunges

Tuesday, November 28, 2023

Strength
Squat

Conditioning
35/28 Calorie assault bike
25 Burpees
25/18 Calorie assault bike
50 Burpees
15/10 Calorie assault bike
75 Burpees